Show up 10-20 minutes early to complete the warm up on the white board
When class starts, the coach will run the entire group through a structured warm up specific to that day’s workout
Typically, a strength or skill will be worked on for the first part of class
A high-intensity workout of some sort will make up the second part of class
The workouts are different each day
Cool down and stretch on your own after each class
What is the “Extra Work?”
The “Extra Work” is programming, separate from classes, for our more competitive athletes to complete in ADDITION to classes. This is open to anyone after they have shown a firm grasp on class workouts and movement patterns
Can I come to any class I want?
What is “Open Gym?”
“Open Gym” is a time in which no classes are scheduled. There is always a coach present, but you will be on your own for the most part. Our coaches typically workout during this time, but anyone is welcome to come in!
How many days a week should I workout?
Typically we recommend coming M-F or even coming in on Saturdays if you take a rest day during the week.
More than anything, listen to your body and rest if needed.
Can I get help with diet and nutrition?
Yes! Talk to one of the coaches.
Can I bring in a friend?
He/she may drop in and try a class out for no charge. Things will be scaled back until we have the opportunity to complete an On Ramp session with that person.
How do the Saturday morning “Team WODs” work?
Try to show up around 9:30-9:45 to warm up on your own
You will typically be with a partner and complete the workout together
The coaches will workout with you and the atmosphere is more laid back without the structure of a typical class…. Kind of a fun garage gym style workout with your buddies!
Can I do personal training?
We have some very good trainers who are here to help you in any areas you need.